Kudya nsomba zowonda wakhala akugwirizanitsidwa ndi ambiri maubwino azaumoyo, ndichifukwa iNsomba ndi gwero lofunikira la zakudya monga mafuta acid, le mapuloteni, zosiyanasiyana vitamini e mchere, monga selenium, ayodini, potaziyamu, vitamini D ndi mavitamini B nsomba zowonda imapereka chakudya cha mapuloteni apamwamba kwambiri mothandizidwa ndi mafuta ochepa. 100g ndikwanira kutsimikizira a kudya mapuloteni wapadera ndi zosakwana 150 kcal. Musanapitilize apa ndi njira yapa kanema.
Nsomba yotsamira: zabwino zonse zaumoyo
Chifukwa kuwononga nsomba zowonda ndi zabwino? Phindu lalikulu laumoyo limalumikizidwa ndi kudya kwa omega-3 fatty acids. Chofunika kwambiri ichi chimathandizira kupewa matenda amtima mwakuchepetsa chiopsezo cha arrhythmias ya mtima kapena thrombosis. Kafukufuku wina adati kudya magalamu 1-2 a nsomba zowonda kapena zamafuta 80-100 kamodzi pamlungu, monga nsomba, hering'i, mackerel, anchovies kapena sardines, kumachepetsa kwambiri matenda amtima.
Mafuta a omega-3 omwe amapezeka nsomba amayendetsa kayendedwe ka mtima ndipo amatha kutsitsa kuthamanga kwa magazi ndi kugunda kwa mtima, kusintha magwiridwe antchito am'mitsempha yamagazi, kuchepetsa triglycerides ndi kutupa.
Omega-3s amafunikiranso Kukula kwabwino kwa ubongo ndi dongosolo lamanjenje lamwana, ndichifukwa chake nsomba zowonda è zofunika mu zakudya za mayi wapakati.
Momwe mungadziwire nsomba yowonda kuchokera wonenepa?
Tinakambirana za thanzi la nsomba zowonda ndi nsomba zambiri, koma tili otsimikiza kuti titha kusiyanitsa mitundu iwiriyi? Tikukupatsani zambiri.
Kuchokera pamawonekedwe azakudya, ndizosangalatsa kunena kuti insomba zimakhala ndi mafuta ochepa kuposa nyama; ambiri, lipids lili ndizofunikira kwambiri pa thanzi lathu ndipo ndizofunikira chifukwa thupi lathu silingathe kuzipanga.
Mulingo wamafuta mu nsomba umasiyanasiyana makamaka osati pakati pa mitundu yosiyanasiyana, komanso mwa mitundu yomweyo pokhudzana ndi nyengo, zakudya, mchere wamadzi ndi zinthu zina. Nsomba zodyetsa pansi sizikhala ndi lipids wambiri mthupi lawo.
Mwachitsanzo, mu saumoni, mafuta omwe amapezeka munyama amatha kukhala ochulukirapo m'miyezi yoyambirira ya chaka, akamayamba kukwera mitsinje kuti akapeze malo oti azipumira. Nthawi yakubala ikayandikira, mozungulira Novembala, msipu umatsika pang'ono, kenako umatsikanso utabereka.
Kutengera mafuta nsomba zitha kugawidwa mu:
• woonda kwambiri, ndi mafuta ochepera 1% - monga mtundu, mtundu wa hake, nkhanu;
• woonda, (mafuta pakati pa 1 ndi 3%), - monga sole, bas bass, dogfish, turbot, squid, cuttlefish, mussels ndi clams, lobster;
• theka-mafuta (ndi mafuta pakati pa 3 ndi 10%) monga sardine, snapper, mullet, nsomba, lupanga ndi bream;
• gramini (okhala ndi lipids opitilira 10%) monga eel, hering'i, mackerel, Salimoni.
Nchifukwa chiyani kudya nsomba zowonda kuli bwino kwa inu?
Il nsomba yowonda ili ndi zakudya zina zosiyanasiyana, bwerani mapuloteni, vitamini D, vitamini B12, selenium ndi ayodini, zomwe zitha kuchititsa kuti thanzi lanu lithandizire makamaka zomwe zimatchedwa matenda amadzimadzi. Kugwiritsa ntchito nsomba zowonda kwambiri kumalumikizidwa ndi a chiopsezo chochepa cha matenda amadzimadzi.
Zinthu zopha nsomba zili ndi, kutengera mitundu, kuyambira 12 mpaka 24% ya mapuloteni apamwamba kwambiri chifukwa amapangidwa ndi amino acid onse ofunikira. Mwachizoloŵezi, nsomba zingagwiritsidwe ntchito ngati gwero lokha la mapuloteni, monga lilinso mafuta ochepa okha, omwe amachititsa kuti zikhale zosavuta.
La vitamini D zili ndi nsomba zowonda, bwino mayamwidwe calcium ndi phosphorous m'matumbo, komanso amathandizira kukonza calcium pamwazi. Zimathandizanso pakupanga mafupa. Vitamini D imawonekeranso kuti imathandizira kupewa mitundu ina ya khansa. Anthu amatha kupanga vitamini D mothandizidwa ndi kuwala kwa dzuwa. Koma kusawonetsedwa bwino kumatha kubweretsa kusowa komwe kudya nsomba zamafuta kumatha kukupatsani.
Mitundu ina ya nsomba imakhalanso ndi zambiri Vitamini E, un antioxidant wachilengedwe omwe amateteza ku makutidwe ndi mafuta m'maselo amoyo. Vitamini E ndiyofunikanso pakugwiritsa ntchito dongosolo lamanjenje.
Nsombazo ndizolemera kwambiri vitamini B12, izo imathandiza kwambiri pakupanga maselo ofiira, ndipo kuchepa kwa B12 kumatha kubweretsa kuchepa kwa kuchepa kwa magazi m'thupi.
Nsomba yotsamira ndi gwero labwino la mchere: Zomwe zili ndi ayodini ndi selenium ndizokwera kuposa nyama, mwachitsanzo. Zakudya zam'nyanja zimathandizanso kukumana ndi kufunika kwa michere ina, monga chitsulo, zinc, magnesium, ndi calcium.
Nsomba mulinso zina ayodini chakudya china chilichonse. Iodini imagwira ntchito yayikulu mu malamulo kagayidwe za thupi ndi kuchepa kwake kumatha kubweretsa, kuwonjezera pakusintha kwa kagayidwe kake, ndikuchepetsa kukula ndi kuzindikira kuzindikira.
Nsomba ndi gwero labwino la selenium, chinthu chomwe chimapezeka mu michere yambiri yomwe imagwira nawo ntchito yochotsera poizoni kuchokera kuzitsulo zolemera, komanso kuteteza thupi motsutsana ndi makutidwe ndi okosijeni komanso komwe kumathandizira pakukhazikitsa kagayidwe kake.
Domande nthawi zambiri
- Kodi nsomba zowonda ndi chiyani?
Ndi kuchuluka kwa lipids pakati pa 1 ndi 3% timapeza nsomba ngati nsombaLa nyanja zam'madziLa chidendeneiye rhombusLa nsomba ya trauti, L 'kuphulika kwa nyanja komanso nsomba zam'madzi, Khalani, ngale e nkhanu.
- Kodi nsomba yowonda kwambiri ndi iti?
Imodzi mwa nsomba zowonda kwambiri ndiyo okutapasi. Mwa zina timapeza nyanja zam'madziiye nsomba zamipeniiye kodula ndi nyanja zam'madzi.
- Kodi nsomba zamafuta ndi chiyani?
Onse omwe ali ndi mafuta opitilira 10%: it nsomba ya makerele, L 'hering'iiye Salimoni ndianguilla. Ngakhale amawoneka ngati mafuta, nsombazi siziyenera kuchotsedwa pazakudya chifukwa zimakhala ndi kuchuluka kwa Omega-3.
- Kodi nsomba ndi mafuta kapena onenepa?
Salimoni amagwera m'gulu la nsomba zamafuta ndi lipid peresenti pakati pa 6 ndi 12%.
- Kodi cod ndi nsomba yowonda?
M'gulu la nsomba zowonda timapeza cod, nsomba yokhala ndi mavitamini ndi michere yocheperako kuposa nsomba zamafuta, koma yolemera mu selenium, ayodini ndi mapuloteni.
- Kodi mackerel ndifishfish ali ndi mapuloteni angati?
Kuchuluka kwa mapuloteni omwe amapezeka mu mackerel ndi 17,0 g. Swordfish, makamaka yotsamira, ndi chakudya chokhala ndi mapuloteni ambiri. Mu 100 g yafishfish pali mapuloteni peresenti ya 19.8 g.
